I-Foam Rollers sisixhobo esisebenzayo sokubuyisela kwisimo sangaphambili kunye nesixhobo soqeqesho, esifumaneka kwiindidi ezahlukeneyo zobukhulu, izixhobo kunye noxinaniso. Ukuzivocavoca kwe-foam yemihla ngemihla kuququzelela ukulungelelaniswa kwentamo kunye nokunciphisa intlungu ngokujolisa amaqhina aqinileyo okanye iibhendi ngaphakathi kwemisipha yentamo.
Ukuzivocavoca kwentamo ethile kunye nale nto onokuthi uzame ibandakanya ukunweba komlomo wesibeleko, ukuqinisa, kunye nokuzinza, kunye nokuzilolonga kunye nokukhululwa kwe-myofascial.
Izizathu zentlungu yentamo
Kunokubakho izizathu ezahlukeneyo zentlungu yentamo, kubandakanya nemikhwa yemihla ngemihla njengokujonga i-smartphone okanye isikrini sekhompyuter okanye ukuhlala ngokungathandekiyo ngelixa uhleli. Jonga phantsi y ajikeleze emagxeni inyanzela intamo ukuba ibhenele phambili.
Ngokuhamba kwexesha, le ntshukumo ephindaphindiweyo inokubangela intlungu engapheliyo entanyeni. Kwiimeko ezinjalo, ukuqengqeleka kwegwebu kuvumela ukukhutshwa kwe-myofascial ye-fascia, umaleko omncinci wezicubu ezidibeneyo ezijikeleze izihlunu kunye nezinye izakhiwo zomzimba.
Gcina ukhumbule ukuba i-roller ye-foam kufuneka ingakhululeki kodwa ingabi buhlungu kakhulu. Ukuba ufumana intlungu ephawulekayo ngelixa i-foam rolling, okanye ukuba intlungu yentamo yakho ithathe ixesha elide kuneveki okanye ezimbini ngaphandle kokuphucula, jonga umgulana womzimba ukuze avavanye ngokupheleleyo. Kusenokubakho ezinye, izizathu ezinzulu zentlungu yentamo enokufuna ukuxilongwa ngokufanelekileyo kunye nonyango, njengaye i-arthritis, i-bone spurs entanyeni, ikhefu iidiski zomgogodla, iifractures, i-scoliosis kunye nokwenzakala i-whiplash.
Ukuzivocavoca kwentamo kunye ne-Foam Roller
Ukuba intlungu yentamo yakho isemva, Lala ngomqolo kwaye ubeke i-foam roller kwicala lakho phantsi kwentamo yakho. Gcina intloko yakho iphezulu, phakamisa kancinci isinqe sakho emhlabeni de bonke ubunzima bakho bubekwe kwimisipha yentamo yakho. Unokufuna ukuguqula intloko yakho ngokucothayo ukusuka kwelinye icala ukuya kwelinye ukuze i-roller ibethe izicubu zezihlunu, hayi ithambo.
Kakhulu intshukumo encinci real ibandakanyeka entanyeni; kunokuba, i-roller ibekwe phantsi kwebala elibuthathaka okanye elinamaqhina kwaye uxinzelelo kuloo ndawo luyanda ngokuthe ngcembe, luhlala apho de lukhutshwe, kodwa lungabi ngaphezu komzuzu. Ukuya phezulu, phakamisa intamo yerola kwaye uyibuyisele ngaphaya kwendawo yangaphambili.
ukuba icala lentamo yakho, lala ngecala lakho kwaye ubeke i-roller kwicala lakho phantsi kwentamo yakho. Kwakhona, phakamisa kancinci isinqe sakho de uninzi lobunzima bakho busecaleni lentamo yakho. Yeka ukuba indawo ibuhlungu kakhulu kwaye ubeke ubunzima entanyeni yakho ekhululekile kuwe. Qinisekisa ukuba uyenza kumacala omabini ukuze ulungelelane.
Ujikeleza amagxa kunye nomqolo ongaphezulu
Ukuqina okanye ukujikeleza kwamagxa kunye nomva ongaphezulu kunokuphuma entanyeni. Beka i-foam roller emhlabeni kwaye uhlale kwelinye icala. Lala phantsi ukuze i-roller ibe phantsi komqolo wakho ubude, ngendlela efanayo. Roll kancinane ukusuka kwelinye icala ukuya kwelinye kwirola ngelixa ubambe iglasi yamanzi ocingelwayo esiswini sakho ngaphandle kokuwachitha.
Yandisa ngokuthe ngcembe uluhlu lwakho lwentshukumo njengoko ukhululeka kwaye ulungelelene. Gxininisa kwimisipha phakathi kwamagxa egxalabeni ukuya phantsi ukuya kwisiseko sentamo de ufumane amaqhina uze uwandise. Ukuguqula intloko kwicala elichasene nokuhamba kwe-pelvis kuya kuvumela ukongezwa okongeziweyo kwemisipha yentamo.